Wednesday 1-8-20

/in /by

Strength

Front Squat

3-3-3-3-3

WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (155/105)

T2B

Cashout- 10 Strict Pullups

Tuesday 1-7-20

/in /by

Strength

Push Press

3-3-3-3-3

WOD

For Time

10-15-20-25-30

WB (20/14)

20-40-60-80-100

DU’s

Cashout- 10 Pullups

Monday 1-6-20

/in /by

Strength

Snatch Complex

Hang Power + Floating Squat + Touch and go Squat + Snatch Balance

WOD

5- 3min AMRAPs

2:30 work/ 30 sec recover

7 DL (255/155)

10 Burpees over bar

ME KBS with remaining time (62/35)

Measure= total KBS

Cashout– 10 Strict Pull-ups

Friday Jan. 3rd 2020

/in /by

Skill

Strict HSPU’s

5 sets (8,5 or 3)

Pick a rep scheme able to complete. No kipping.

Use a box if needed, knees or feet on box.

WOD

“Jackie”

1000m row

50 Thrusters (45/35)

30 Pull-ups

Thursday Jan. 2nd 2020

/in /by

Strength

Front Squats

5-5-5-5-5

WOD

(CF4P First ever WOD)

12min AMRAP

7 OHS (95/65)

40 DU’s

10 burpees box Jumps over

Cashout– 50 sit-ups for time